Iron Hero Daily: 260609

Tuesday
Gymnastics – Strict Pull up
Complete 2 rounds of: 
20 Scap Pull Ups 
5 Strict Pull Ups OR 5 Ring Rows 
+ 
WORKOUT 

**Level 1:** 
6-8 minutes to work up to 1 set of Max Unbroken Assisted Pull Up 
*Recommended to warm up with a few very small sets 3-5 reps, and rest about 60 seconds before going for your big max set 
*Set up where the bar is at chest height when standing. These are toe-assisted pull-ups.
*We will retest at the end of the cycle.

**Level 2:** 
6-8 minutes to work up to 1 set of Max Strict Unbroken Pull Ups 
*Recommended to warm up with a few very small sets 3-5 reps, and rest about 60 seconds before going for your big max set 

**Level 3:** 
6-8 minutes working up to a 1 one rep heavy weighted STRICT Pull Up 
*Recommended rest would be about 90 seconds between attempts. 
You can use a dumbbell between your legs or attach weights to a belt.

-then-

“That’s Gonna Leave a Mark”
16:00 AMRAP
16/13 Calorie Row
8 Lateral Burpee Over Bar
2 Clean and Jerks (185/125)